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Diet Bites Weight Loss Program, Menu 12

Written by Diet Bites

Free Diet Menu #12

Enjoy the following snacks throughout your day: 2 natural fruits of your choice.

Breakfast - 2 proteins, 1 vegetable, 1 grain

1 omelet cooked in cooking spray and prepared as follows:

- 1 whole egg + the white of another

- 1/4 cup of chopped spinach

- 1/4 cup of skim milk

- salt, pepper

- 2 Tablespoons of grated cheese

Blend eggs with milk, salt and pepper and pour into pan sprayed with cooking spray. When done on one side, carefully turn. Add spinach and cheese to one side of omelet, then fold.

Also enjoy 2 strips of lean bacon prepared in the microwave using paper towels to blot off excess grease. (70 calories per 2 slices)

Also enjoy 1 piece of whole grain toast. (70 calories)

Lunch - 2 grains, 1 fruit (plus nutrition groups for soup choice)

1 cup of your favorite soup (up to 150 calories)

1 whole grain roll or slice of whole grain bread (70 calories)

1 slice of angelfood cake (up to 150 calories) topped with 1 cup of fresh strawberries sprinkled with Splenda if desired. Top with 2 Tablespoons of light whipped topping. 

Dinner - 3 grains, 1 dairy, 4 vegetables

Diet Quickie QuicheQuick Quiche Recipe Recipe

You will need:

- 1 carton of egg substitute

- 1/2 cup of skim milk

- 1/2 cup of raw spinach, chopped

- salt, pepper

- 3 ounces of grated mozzarella cheese (240 calories total)

- 1 pie crust (80 calories per serving)

Blend egg substitute with milk and stir in spinach and cheese. Pour into thawed pie crust which has been situated in a quiche pan. Trim off any excess dough. Bake at 375 until golden brown. A photo of our Quickie Quiche is posted to the right and may be enjoyed hot or cold. Enjoy 2 slices.

Also enjoy: 3 cups of shredded lettuce, chopped tomatoes, sliced cucumber with 1 serving of croutons (50 calories) and light dressing (50 calories).

Diet Evening Shake - Choose any recipe you like.  Diet Menu 13

1 dairy, 1 fruit

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